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Bulgur and Chickpea Salad

Mary Ann Esposito

Bulgur is a quick-cooking form of whole wheat that has been cleaned, parboiled, dried, ground into particles and sifted into distinct sizes. Bulgur is high in fiber and rich in B vitamins, iron, phosphorus and manganese. Often confused with cracked wheat, bulgur differs in that it has been pre-cooked. In contrast to cracked wheat, bulgur is ready to eat with minimal cooking or, after soaking in water or broth, can be mixed with other ingredients without further cooking. Bulgur holds a place in recipes similar to rice or couscous but with a higher nutritional value. It is an ideal food in a vegetarian diet because of its nutritional value and versatility. It is excellent as a meat extender or meat substitute in vegetarian dishes.

Serves 4-6

Ingredients

1 large sweet green pepper, roasted, skinned, seeded and diced
1 sweet red pepper, ditto
2 cups vegetable broth
1 cup bulgur
4 small carrots peeled and shaved
1 stalk celery, sliced
1 can chickpeas, drained and well rinsed
1/3 cup raisins soaked in warm water
4 or 5 fresh basil leaves
3 tablespoon white balsamic vinegar
Juice of 1 lemon
4 tablespoons Filippo Berio extra virgin olive oil
1 teaspoon salt

Directions

Roast or broil the peppers until blackened. Cool, peel, cut, seed and dice. Place in a medium size bowl and set aside.

Bring the vegetable broth to a boil in a medium size saucepan. Add the bulgur and cook covered until liquid is all absorbed. Cool.

Transfer to the bowl with the peppers and add the carrots, celery, chickpeas raisins and basil. Set aside.

In a small bowl whisk together the vinegar, lemon juice, olive oil and salt. Pour over the bulgur ingredients and toss. Cover and allow to stand for 1 hour before serving.

This recipe is featured on show 2303 - Eat Salads/Mangiate l'Insalate.

item recipe is featured in Episode 2303 of Season 23.

Want More Recipes? See My Latest Book:

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This collection epitomizes the tradition and love that goes into all of Mary Ann Esposito's cooking. Like her award-winning TV series, this book will live on for years with all of those who cook her delicious recipes. My kids love everything Mary Ann cooks!"

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Hi Mary Ann. OMG!Your Pistachio Dusted Pork Chops were to die for! We loved them, they were a big hit, and they are definitely worth repeating. My husband thought he wouldn't like the pears & dried apricots but they were d-e-l-i-c-i-o-u-s! His 88 yr old father, who is originally from Nicolosi, thought that I served him too much but he cleaned up his plate! Love you, love your show, love your spunk and no nonsense, professional approach to cooking. Thank you for teaching us about Italy and giving us so many wonderful cooking tips!

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Bulgur and Chickpea Salad

Ingredients

Directions

Want More Recipes? See My Latest Book:

Ciao Italia Family Classics

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